Dec 17/25.
Strength: Power Sn 10 min EMOM: 1 Power Sn + 1 Hang Power Sn WOD: 5 Rounds 10 Burpees onto #45 plate 15 DL (105/155) 20 Pushups.
Dec 16/25.
Strength: Sq Cleans 10 min EMOM: 1 Sq Cl + 1 Hang Sq Cl. WOD: 16 min EMOM (45 sec work/15 sec rest) Min 1: Cal Bike Min 2: Med Ball Cleans Min 3: Cal Row Min 4: Med Ball Sit-ups. Score = total cal + reps.
Dec 15/25.
Strength: Split Jerks 10 min EMOM: 1 Power Cl + 2 Split Jerks. WOD: 5 Rounds 200m Run 10 HPC (95/135) 10 S2OH 10 Bar over Burpees.
Dec 12/25.
Strength: Core 12 min EMOM: 1- 50 sec FK 2- 50 sec Slow Mtn Climbers 3- 50 sec Dead bugs 4- 40 Twists WOD: 3 Rounds 10 HSPU 15 DL (125/185) 20 T2B 25 Wall Balls
Dec 11/25.
Strength: Back Sq 2 reps > 10 min EMOM WOD: 8 min EMOM: 45 sec work / 15 sec rest Min 1: Double DB Box Step-overs (35/50) Min 2: Double DB Hang C&J >> 2 min REST << 8 min EMOM: 45 sec work / 15 sec rest Min 1: DU’s Min 2: Wall walks.